mIT Power Program Day 3
A) Warm Up: 2000m Row on Concept II Rowing Machine @ Progressive Pace
B) 4 Moderate Super Sets (same weight for 1 & 2)
1) Barbell Flat Bench Presses x 8 explosive reps
2) Barbell Bent Over Rows (45 degree angle) x 8 explosive reps
3) Recovery x 60 sec's
C) 4 Moderate Super Sets (same weight for 1 & 2)
1) Barbell Standing Bicep Curls x 8 reps
2) Barbell Flat Bench Triceps Skull Crushers x 10 reps
3) Recovery x 60 sec's
D) 4 Triple Sets (same weight for 1 & 2)
1) Dumbbell Incline Bench Alternating Chest Presses x 8 each arm
2) Dumbbell Incline Bench Prone Alternating Rows (to Lat) x 8 each arm
3) Dumbbell Incline Bench Supine Alternating Bicep Curls x 12 each arm
4) Recovery x 60 sec's
E) 4 Speedy Super Sets
1) Seated Dumbbell Hammer Speed Curls x 10 each arm
2) Seated Dumbbell Shoulder Speed Presses x 10 each arm
3) Recovery x 60 sec's
F)** 10 Minute Recovery and Hydration
G) 3 Consecutive Core circuits
1) Stability Ball Plate Crunches x 10 each side
2) Stability Ball Prone Reverse Hyper Extensions x 10 reps
3) Stability Ball Supine Hamstring Curls with Feet on Ball x 10 reps
H) 3 More Consecutive Core Circuits
1) Plate Standing Woodchops x 6 ea. side
2) Medicine Ball Standing Windmill Smashes x 6 ea. side
3) Plate Standing Bent Arm Torso Twists x 12 ea. side
I) 10 HIIT Rounds
1) Jump Rope @ 90% x 60 sec's
2) Heel Walks (Toes up / Dorsal Flexion) x 60 sec's
J) 5 Shadowboxing Rounds
1) Punches, Kicks, Elbows and Knees x 2 min's
2) Recovery x 30 sec's